Are superfoods really super?
Spirulina, gojiberry, açaí, quinoa... The list of superfoods is long. But what benefits can they actually bring us?
Spinach is one of the most famous superfoods. Image: chiara conti on Unsplash
The superfoods (superfood) are those considered to be especially beneficial to health. The name was created in the 20th century and the consumption of superfoods is generally encouraged by a wide media coverage of their benefits, becoming a real fad. A well-known case among superfoods is that of spinach, in the first half of the 20th century, which is still present in the imagination thanks to the adventures of the sailor. Popeye. Currently, more superfoods have entered the daily lives of those seeking a healthy life.
Authors like David Wolfe advocate a diet based on these items. But do superfoods really work? On the other hand, it is necessary to warn about the excess consumption of any product, even if it is natural. In wrong doses, superfoods can cause obesity, deregulate the thyroid gland, or impair bowel function.
Fashion Superfoods
Let's look at some examples of the popular superfoods:goji berry
Originally from Tibet, this fruit has been gaining the Western palate for its properties, such as high content of B vitamins and vitamin C, for strengthening the immune system, preventing eye problems and fighting strokes, in addition to containing many mineral salts. However, the antioxidants from gojiberry are smaller than those contained in the good old apple, for example.
- Discover the goji berry and its "miracle" benefits
Coconut Water
An old acquaintance in Brazil with more and more space in Europe, coconut water has essential mineral salts for those who practice physical activity. However, experts warn that it contains calories. To give you an idea, 330 ml has 60 kcal, a consequence of its small but present sugar content.
Açaí
Typical of Pará, the açaí, or acaiberry, has been gaining space around the world. Recently, the acaiberry diet was propagated as a method of weight reduction, due to the supposed satiety properties given by the consumption of açaí. The opportune presence of antioxidants in the fruit is also known. Despite these benefits, it's good to be careful with this superfood in diets that are only aimed at reducing weight: there is no reliable information that açaí has the much-proclaimed appetite-suppressing quality.
Quinoa
Straight from the Andes, quinoa even had a commemorative year, in 2013! It has been part of Andean culture for thousands of years, and has only recently gained space in European and US meals. This superfood has all the essential amino acids, is high in fiber and is also rich in iron. A diet with balanced intake of quinoa is recommended, and overdoing it can lead to poor digestion and gas.
- What are iron rich foods? Check out the video!
Spirulina
It is one of the most hypes from the moment. Despite the common sense to classify it as an alga, spirulina is actually a cyanobacterium, that is, a bacterium with the capacity to carry out photosynthesis. Its use as a food supplement is still new and, here in Brazil, the National Health Surveillance Agency (Anvisa) has not yet evaluated its metabolism-regulating properties.
Kelp
the seaweed laminarial it is known for its good effect on metabolism and for being a source of nutrients not found in abundance outside the sea. It is possible to consume kelp after drying, in powder or capsule form. One should just be careful with the high dose of iodine in the food, which, too much, is not good either.
Peruvian Maca
THE lepydium meyenii It is a root, and it draws attention for its fiber content that provides satiety, in addition to an ideal amount of carbohydrates. Rich in omega 3, maca can help fight LDL, the famous "bad" cholesterol, and it is rich in vitamins C and E. Here in Brazil, we can consume Peruvian maca in powder or capsule form.
Everyday Superfoods
There are numerous possibilities when we look for superfoods in our routine. The American researcher Jennifer Di Noia prepared a ranking of superfoods, taking into account their nutritional potential. Maybe less hype, but still very healthy. Here's the top five:
Cress
Antioxidants, vitamin A and potassium are abundant in watercress. As a plant member of the family of brassicas, this superfood is rich in mineral salts and ranks first in the search.
Chinese cabbage
Vitamin C, vitamin K and potassium make this vegetable originated in Asia one of the best options for those looking for superfoods that integrate a healthy life.
Chard
Vitamin K, magnesium and vitamin C are present, and beta-carotene, which is essential in the absorption of vitamin A, is also noteworthy.
Beetroot
Betaine (an important amino acid for metabolism), lycopene (a powerful antioxidant) and fiber, present in a low-calorie food. Beetroot is a superfood that cannot be left out of the diet!
Spinach
The benefits of this vegetable have been known for a long time. Your status among superfoods is ancient. Folic acid, antioxidants, minerals and essential vitamins are present in ideal amounts in its composition.
See the complete list here and check out the video about the vitamins present in food.
